Leg exercises
27 exercises for the legs from the Tonus app. Each comes with an animation that highlights the muscles, step-by-step technique and tips.
Exercise list
45-degree hyperextension
Hamstrings, Glutes
Alternating dumbbell side lunge
Inner thighs
Alternating dumbbell side squat
Inner thighs, Glutes
Barbell Romanian deadlift
Hamstrings, Glutes
Barbell deadlift
Quadriceps, Glutes
Barbell hip thrust
Hamstrings, Glutes
Barbell split squat
Quadriceps, Glutes
Barbell squat
Quadriceps, Glutes
Barbell standing calf raises
Calves
Barbell stiff-leg deadlift
Hamstrings, Glutes
Bodyweight reverse lunge
Quadriceps, Glutes
Bodyweight squat
Quadriceps, Glutes
Bulgarian split squat
Quadriceps, Glutes
Dumbbell Romanian deadlift
Hamstrings, Glutes
Dumbbell reverse lunge
Quadriceps, Glutes
Dumbbell single-leg Romanian deadlift
Hamstrings, Glutes
Dumbbell single-leg step-up
Quadriceps, Glutes
Dumbbell squat
Quadriceps, Glutes
Leg press
Quadriceps, Glutes
Lying leg curl
Hamstrings
Seated calf raise
Calves
Seated leg extension
Quadriceps
Seated machine hip adduction
Inner thighs
Single-leg 45-degree leg press
Quadriceps, Glutes
Single-leg barbell hip thrust
Hamstrings, Glutes
Single-leg cable Romanian deadlift
Hamstrings, Glutes
Smith machine calf raise
Calves
How to train your legs
Legs are the biggest muscles in the body: quads on the front of the thigh, hamstrings on the back, glutes and calves. That is why leg training burns the most energy and drives overall strength.
The base is compound movements: squats, lunges and hinges. Machines help finish individual muscles once the basics feel solid. One or two leg sessions a week is enough.
Frequently asked questions
How often should I train legs?
One or two sessions a week. Leave 48-72 hours between hard leg workouts.
What is the best leg exercise?
Squats with a barbell or dumbbells: they load the quads, glutes and back at once. Start with your bodyweight.
Technique videos and a set log in the app
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